Subscribe Updates via email

Friday, October 14, 2016

10 simple tips to help regulate your cholesterol level

10 simple tips to help regulate your cholesterol level

High cholesterol levels contribute to plaque formation (or fat deposits)
in the arteries, which raise the risk of developing coronary artery
disease, heart attack or stroke.

Here are top 10 tips to control cholesterol naturally:

1. Avoid trans-fatsTrans-fat is the worst when it comes to
heart health. It has been shown to double the risk of heart disease in
women. Trans-fats can be found in processed foods that contain partially
hydrogenated fat or shortening. These foods include baked goods, French fries and confectionery.

2. Say no to deep-fried foodsWhen
eating out, Dr. Lim Su Lin recommends avoiding deep-fried foods. The
oils are often reused many times, which produces harmful compounds that
may increase the risk of heart disease, high blood pressure, stroke and
Alzheimer's disease.

3. Limit your saturated fat intakeSaturated fat increases LDL, or bad cholesterol,
which may lead to heart disease and stroke. It is estimated that
saturated fat causes 31 percent of all coronary heart diseases and 11
percent of strokes worldwide. Saturated fats can be found in animal
products such as meat, dairy and lard.

4. Choose the right cooking oilFurthermore,
Dr. Lim Su Lin recommends cooking with a healthy unsaturated oil, such
as olive oil. Olive oil is well known for its heart-healthy effects. It
can raise good cholesterol levels, and lowers the amount of bad
cholesterol.

5. Opt for lean meatTo protect your
heart, choose lean meats and remove visible fat and skin before cooking
and eating. Also, make sure to include more fish in your diet, as fish
contains heart-healthy omega-3 fatty acids, which can help lower the risk of cardiovascular disease.

7. Limit cholesterol intakeAlthough
the body needs cholesterol to function properly, most of us just eat
too much of it. Dr. Lim Su Lin said that we do not need to avoid
high-cholesterol foods such as eggs and shellfish completely, however,
she emphasized that moderation is key.

8. Fiber upSoluble
fibers play a key role in cholesterol reduction by binding cholesterol
to bile acid in the small intestines. Foods high in soluble fiber
include oatmeal, oat bran, barley, fruit, vegetables, legumes, beans and
nuts.

10. Get movingRegular
exercise has been shown to reduce the risk of heart disease and stroke
by 50 percent. To reap the full benefit, it is recommended to engage in
30 to 60 minutes of physical activity, such as brisk walking, sports,
swimming or dancing, at least three times a week.